168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 23, 2012
Rowing Murph

Monday

WOD

Filthy 50 (WOD Demo mov wmv )

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mobility Wod

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  1. Drew Reply

    you forgot to add 50 groans throughout the day.

  2. Marianna Reply

    Um…still can’t move my arms after Murph. That cheat day better be worth it.

  3. Anonymous Reply

    Beast of a workout! I loved it!

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